hcf

WOD:3 rounds for time of:50 medicine-ball cleansRun 800 meters Lvl6/5: 50 medball clean 20/14, Run 800m (white line)sub 8 min mile Lvl4/3: 40 medball clean 20/14, Run 600m (duke energy)8-10 min mileLvl2/1: 30 medball clean, 14/10, Run 400m (200m turn around) *10+ min mile *This workout is relatively long and should be tailored so that […]

REST DAY- Mobility and Maintenance

Open Gym 8am-10am HCF anniversary party! 4-11pm @ Jackson homestead

CrossFit Main Row mechanics: 500m row. with 2 min rest x 5 setsGoal is to push the pace (faster than your 2k TT), but hold within 3-5 sec of each split time

CrossFit Main: AMRAP 15 min: teams of 25 synchro burpees over bar10 deadlifts (5 each partner)20 Cal bike (share however)*synch burpees together with chest touching ground together, deadlifts split 5/5, bike shared however between the 2 Lvl6: DL 225/155# *~50% of 1rm,Lvl5: DL 205/115Lvl4: DL 185/105,Lvl3: DL 135/95,Lvl2: DL 115/75,Lvl1: DL 95/65

CrossFit Main A. 5 rounds: (10 min):30 strict pull ups x max reps, :30 rest:30 strict dips x max reps, :30 rest Lvl6/5: no assistance, ring dipLvl4/3: banded assistance, bar dipLvl2/1: banded/ring rows, banded bar dip/box dip

CrossFit Main AMRAP 20 min:3 person groups;P1. 25′ back rack walking lunge ~50% of 1rm back squatP2. 25m out/25m back sled pushP3. Rest (switch out weights for back rack lunge*partners all work in unison, but don’t move onto the next movement until all partners are complete with movement in front of them. Lvl6: sled 4×45/2×45,Lvl5:

“Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must